Check out these heart healthy recipes that the whole family will love!
In 1964, President Lyndon B. Johnson declared February American Heart Month. Each year, February is a time to bring awareness and share how to take the proper steps to prevent heart disease. According to the American Heart Association, heart disease is one of the leading causes of death for both men and women in the U.S. However, there are a few things we can do to prevent heart disease, like eating a heart healthy diet. Making healthy food choices can be as simple as eating more fruits, vegetables, whole grains, lean meats, and low-fat dairy products. It is also important to consume less salt, saturated fat, and added sugar. Below are some heart healthy recipes, that are not only easy to make, but are also delicious!
Chicken Kebabs
INGREDIENTS
FOR CHICKEN
• 1 1/2 lb. boneless, skinless chicken breasts, trimmed and cut into 1 1/2-in. pieces
• 1 lemon • 2 scallions, finely chopped
• 1/4 c. fresh flat-leaf parsley
• 3 tbsp. olive oil, divided
• Kosher salt and pepper
VEGGIE COMBOS
• 12 cherry or grape tomatoes + 1 small zucchini, cut into thick half-moons
• 1 red bell pepper + 8 oz fresh pineapple (both cut into 1-in. chunks)
• 1 sweet potato, cut into 1 1/2-in. chunks + 1 medium red onion, cut into 8 wedges, each halved crosswise
DIRECTIONS
• STEP 1 Heat grill to medium-high. Place chicken in large bowl. Finely grate zest of lemon over chicken. Add scallions, parsley, 2 Tbsp oil, 1/2 tsp salt, and 1/4 tsp pepper and toss to combine. Squeeze lemon juice over top and toss again.
• STEP 2 Choose a veggie combo and, in second bowl, toss vegetables with remaining Tbsp oil and 1/4 tsp each salt and pepper.
• STEP 3 Thread chicken and veggies onto skewers. Grill, turning occasionally, until chicken is just cooked through, 8 to 10 minutes.
Crunchy Tortilla Fish Sticks with Purple Cabbage Slaw
INGREDIENTS
• 1 navel orange
• 1/4 c. fresh lime juice
• 2 tsp. sugar
• Kosher salt
• Pepper
• 1/2 c. sour cream
• 2 carrots, coarsely grated
• 1 small red onion, finely chopped
• 1/2 small red cabbage (about 1 lb), cored and shredded
• 1 1/2 lb. tilapia fillets
• 4 c. tortilla chips, crushed
• 1/2 c. fresh cilantro, chopped
• Lime wedges and hot sauce, for serving
DIRECTIONS
• STEP 1 Heat oven to 425°F. Finely grate 1 tsp zest from orange into a large bowl, then squeeze in juice (about 1/3 cup). Whisk in lime juice, sugar, 3/4 teaspoon salt, and 1/2 teaspoon pepper to dissolve; whisk in sour cream. Transfer 1/2 cup mixture to a shallow bowl and whisk in 1/4 teaspoon each salt and pepper; set aside. Add carrots, onion, and cabbage to the large bowl and let sit, tossing occasionally, 15 minutes.
• STEP 2 Meanwhile, line a rimmed baking sheet with foil. Cut tilapia into large chunks. Dip fish in reserved sour cream mixture and then in crushed chips, pressing gently to help them adhere.
• STEP 3 Transfer fish chunks to the baking sheet and cook until light golden brown and opaque throughout, 8 to 10 minutes. Fold cilantro into slaw and serve with fish, lime wedges, and hot sauce if desired.
Slow Cooker Barbeque Chicken or Pork
Ingredients
SAUCE
• 1 14.5-ounce can no-salt-added tomato sauce
• 1 tablespoon brown sugar (optional)
• 1/4 cup cider vinegar
• 1 tablespoon yellow mustard
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon chili powder
• 1/4 teaspoon cayenne
• 1 teaspoon pepper
• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon paprika
CHICKEN OR PORK
• 1 pound boneless, skinless chicken breasts or pork tenderloin, all visible fat discarded
• 1 cup water
Directions
SAUCE
• In a medium bowl, whisk together all the sauce ingredients. CHICKEN OR PORK
• Put the chicken or pork in a 3 1/2- to 4 1/2-quart slow cooker. Pour the water and sauce over the chicken or pork.
• Cover, covered, on low for 8 to 10 hours, or on high for 3 to 4 hours.
• Using a slotted spoon, transfer the chicken or pork to a large cutting board.
• Using two forks, shred the chicken or pork.
• Transfer the sauce into a serving bowl. Serve with the chicken or pork.
Kid-Friendly Light King Ranch Chicken Casserole
INGREDIENTS
• Cooking spray
• 2 lb. boneless, skinless, uncooked chicken breast cutlets OR • 4 cups cubed, cooked chicken breast
• 10.75 oz. canned, low-sodium, condensed Cream of Mushroom soup (1 can 25% less sodium)
• 14.5 oz. no-salt-added, diced tomatoes (1 can)
• 15.25 oz. canned, no-salt-added corn kernels (1 can), drained, rinsed
• 1 Tbsp. no-salt-added chili powder
• 14.4 oz. packaged, frozen pepper stir-fry (onions and peppers), thawed and drained of any liquid (1 bag)
• 8 6 - inch tortillas (cut into 1-inch strips)
• 1/2 cup shredded, fat-free cheddar cheese
• 4 oz. canned, diced green chiles (1 can), drained, rinsed, optional
DIRECTIONS
• Preheat oven to 350 degrees F.
• Coat a large nonstick pan with cooking spray and warm to medium-high heat. Add chicken cutlets and sauté until fully-cooked, about 7 to 8 minutes per side depending on thickness. Transfer chicken to a plate and cut chicken into a few pieces to cool quickly. When able to handle, cut chicken into cubes.
• In a large bowl, add condensed soup. Into the bowl, let kids add drained tomatoes, drained corn, and chile powder, along with thawed stir-fry vegetables (and drained green chiles if using). Add cooked chicken and let kids use a spoon to stir mixture until combined.
• Coat a 9-inch by 13-inch Pyrex or baking dish with cooking spray. Cut the corn tortillas into 1- inch strips. Pour 1/3 chicken mixture on the bottom of the dish, using a spatula to make into an even layer. Have kids layer half the tortillas strips on top of chicken mixture. Repeat once more with 1/3 chicken mixture in an even layer and remaining tortilla strips. Then, have kids top with remaining 1/3 chicken mixture in an even layer. Have kids sprinkle cheese on top.
• Bake in oven until warmed through and bubbly, about 30 to 40 minutes. Remove from oven and let sit 5 minutes. Then, cut and serve.
